Best 10 Home Workouts for Total Body Fitness 2025

Updated December 2025

Staying fit at home has never been easier, especially with the rise of innovative workout routines that require minimal equipment and can be tailored to fit your schedule. Whether you're a beginner or an experienced fitness enthusiast, these ten home workouts will help you achieve total body fitness in 2025.

1. Bodyweight Squats

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: 8-10 per minute

| Sets | Reps | Duration | |------|------|----------| | 3 | 12-15| 15 min |

Tip: Keep your chest up and push through your heels for maximum effectiveness.

2. Push-Ups

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: 7-10 per minute

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-12| 10 min |

Tip: Modify by dropping to your knees if you're just starting out.

3. Plank Shoulder Taps

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: 6-9 per minute

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-15| 10 min |

Tip: Keep your hips stable as you alternate tapping shoulders.

4. Lunges

Equipment Needed: None or dumbbells
Difficulty Level: Beginner
Calories Burned: 8-12 per minute

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-12 (each leg)| 15 min |

Tip: Step forward, keeping your front knee aligned with your ankle.

5. Burpees

Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: 10-15 per minute

| Sets | Reps | Duration | |------|------|----------| | 3 | 8-10 | 10 min |

Tip: Focus on form to prevent injury, especially when jumping.

6. Mountain Climbers

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: 8-12 per minute

| Sets | Reps | Duration | |------|------|----------| | 3 | 20-30| 10 min |

Tip: Keep your core engaged and move quickly for cardio benefits.

7. Glute Bridges

Equipment Needed: None or resistance band
Difficulty Level: Beginner
Calories Burned: 6-10 per minute

| Sets | Reps | Duration | |------|------|----------| | 3 | 12-15| 10 min |

Tip: Squeeze your glutes at the top for maximum effect.

8. Dumbbell Rows

Equipment Needed: Dumbbells
Difficulty Level: Intermediate
Calories Burned: 7-10 per minute

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-12| 15 min |

Tip: Keep your back straight and pull through your elbows.

9. High Knees

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: 8-12 per minute

| Sets | Duration | Frequency | |------|----------|-----------| | 3 | 30 sec | 3 times/week |

Tip: Pump your arms to increase intensity.

10. Yoga Flow

Equipment Needed: Yoga mat
Difficulty Level: Beginner to Advanced
Calories Burned: 3-7 per minute

| Sets | Duration | Frequency | |------|----------|-----------| | 1 | 30 min | Daily |

Tip: Focus on breathing and flexibility for overall wellness.

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With these workouts, you can easily create a balanced routine that targets all major muscle groups while improving your cardiovascular fitness. For those who want personalized guidance, consider HipTrain's affordable live 1-on-1 personal training sessions. Our certified trainers can help you adapt these exercises to your fitness level and goals. Plus, our services are HSA/FSA approved for eligible expenses, making it even easier to invest in your health.